CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Everyone makes mistakes. Not everyone owns them.”
Warm-up:
Follow Coach Margee
Metcon
Three Eagles (3 Rounds for reps)
On the 0:00…
1 Mile Run
On the 10:00…
3 Rounds:
15 Hang Power Cleans (135/95)(95/65)
12 Bar-Facing Burpees
9 Thrusters (same bar)
On the 20:00…
1 Mile Run
*Score is the sum of all three times*
You’ll have 10 minutes to complete each of the 3 scored sections in today’s workout
Cap each of these efforts at 9 minutes, giving you at least 1 minute of rest and transition time.
Record your score for the first run, the 3 round triplet, and the second run separately.
Your final score will be all three of those times added together (wodify will add them)
If you are unable to complete the work under the 10:00 time domain, log that round at 10:00
BARBELL MOVEMENTS
Choose your weight for the barbell movements based on the more challenging station – the thruster
This should be a heavier weight, but one that you can complete within 2 sets on every round
This 3 round triplet is meant to be a grind, but each movement should take 1 minute or less to complete.
Adjust the weights as necessary to meet this recommendation.
BAR FACING BURPEES
You do not have to stand to full extension when jumping over the bar
jumping up or stepping up off the floor are allowed
jump over the bar with two feet for “RX”
STRATEGY
With the same time windows to work within, let’s approach this workout like a 3×1 mile repeat
The goal here is to complete all 3 efforts in very similar times
MODIFICATIONS
Run
-2k row
-100/75 calorie bike
Hang Power Cleans
-15 Double DB hang power cleans
-15 KB Swings
-20 single DB hang power cleans (10/side)
-20 slamballs
Bar Facing Burpees
-regular burpees
Thrusters
-9 Double DB thrusters
-18 single arm DB thrusters (9 each)
-18 single BD goblet thrusters
-27 jumping air squats